The plan today was to do 3 sets of quarter mile repeats with a quarter mile recover between each repeat... I wasn't sure what to expect. I just tried to do each one better than previous one. I started with a 2 mile warm up out past Mini GU and then I started in and they went like this.
1 .25 1.39 (6:38) recovery 2:07 okay.
2. .25 1:45 (6:48) 2:12 could have been better.
I then did a half mile recovery between the set
1. .25 1:35 (6:18) 2:10 way better.
2. .25 1:42 (6:51) 2:15 not as good but this was into the wind and slightly uphill.
No half mile recovery between these just kept going...
1 .25 1:38 (6:33) 2:24 better, this was uphill and head wind.
2 .25 1:35 (6:20) 2:15 better.
3. .25 1:35 (6:22) 2:22 I felt like one more so I went for it.
I was real happy with the last three, they were pretty consistent... I then cooled down for 2 miles on the way back to the house. My average pace was 8:16 with my total time at 1:07:16, I forgot my HR monitor so no info on that. I feel pretty good about this its the first real speed workout I've down for a while, it was beautiful day out that's for sure.
See ya tomorrow.